FN1070B Introductory Human Nutritionm: Test #1 PDF

FN1070B Introductory Human Nutritionm: Test #1 Chapter 1: Nutrition What is Nutrition? - The study of nutrients in foods - The study of nutrients in the body - The study of human behaviors related to food What is Diet? - The foods and beverages that a person consumes What is Food? - An edible subst...

FN1070B Introductory Human Nutritionm: Test #1 Chapter 1: Nutrition What is Nutrition? - The study of nutrients in foods - The study of nutrients in the body - The study of human behaviors related to food What is Diet? - The foods and beverages that a person consumes What is Food? - An edible substance with physical and chemical properties - An acceptable substance– based on preference - Provides energy and nutrients to allow body to stay alive and grow What are Nutrients? - The components of food needed for body functions - Provide energy, serve as building material, maintain and repair body parts, support growth and development - Water, carbohydrates, fat, protein, vitamins and minerals Factors Influencing Food Choices - Taste, food characteristics - Hormonal/digestive tract stimulation - Individual info (age, weight, gender, habits) - Health and physical condition (weight) - social/peer pressure, parental attitudes - Advertising, availability, geographic location - Socio-economic status, convenience, food prices - Positive associations, familiarity, emotional comfort FN1070B Introductory Human Nutritionm: Test #1 - Values, beliefs, self-concept - Nutritional value, nutrition knowledge Materials of Food and the Human Body 2 types of nutrients: 1. Macronutrients - energy yielding nutrients; you need greater amounts thus name ‘macro’ - Carbohydrates - Protein - Fat 2. Micronutrients - Vitamins - Minerals - Water Important Nutrition Related Terms 1. Essential nutrients - Received from foods only; the body cannot make them - Such as certain amino acids, vitamins, and minerals 2. Non-nutrients - They provide color, taste, smell and other characteristics of food - Other compounds present in foods (phytochemicals, antioxidants) 3. Dietary supplements - Purified nutrients: pills, powders, liquids etc - Nutraceutical: food product (in pill form) with medicinal effect FN1070B Introductory Human Nutritionm: Test #1 Caloric Value of Energy Yielding Nutrients What is a calorie? - Unit of energy - The amount of heat required to raise the temperature of a liter of water by one degree Celsius - Cal and kcal are commonly used abbreviations Energy Yielding Nutrients - Carbohydrates provide 4 kcal/g - Fats (lipids) provide 9 kcal/g - Protein provides 4 kcal/g - Alcohol contributes 7 kcal/g for energy use only but its not a nutrient as it interferes with growth and repair of body tissues Sample calculation of calories 1 slice of bread with 1 tbsp peanut butter - 16g carbohydrates - 7g protein - 9g fat How many calories does this provide? - 16g carbohydrates x 4 kcal/g = 64 kcal - 7g protein x 4 kcal/g = 28 kcal - 9g fat x 9 kcal = 81 kcal Total = 173 kcal Nutritional Genomics - New area of study in the nutritional science field - It combines nutrition, genomic science and molecular biology - It studies how nutrients and genes can have an effect on each FN1070B Introductory Human Nutritionm: Test #1 other - RDs authorized in this perform personalized tests to determine how a person’s food intake with interact with their genes to increase of reduce their risk of disease Dietary Reference Intakes (DRIs) How much do we need for macronutrients and micronutrients: - Values based on available scientific evidence - Values at levels to help prevent chronic diseases - not minimum; generous margin of safety - Values reflect nutrient adequacy, not prevention/resolution of a deficiency - Values reflect daily intakes on average over time - Values apply to a healthy persons only Estimated Average Requirements (EAR) - Population-wide averages for nutrition research and policy making - 50% of healthy individuals Recommended Dietary Allowances (RDA) - Nutrients intake goals for individuals - Average daily nutrient needs for most (97-98%) of healthy people - Derived from estimated average requirements Adequate Intakes (Al) - Nutrient intake goals for individuals used if set data are not sufficient to determine RDA - AI is expected to meet or exceed the needs of most FN1070B Introductory Human Nutritionm: Test #1 individuals Tolerable Upper Intake Level - Highest level daily nutrient intake that is likely to pose no risk of adverse health effects in almost all individuals - Sometimes not determined but it does not mean no UL exists, we just know what the UL would be Chronic Disease Risk Reduction Intakes (CDRR) - Newer category to determine intake levels that might reduce risk of chronic disease - First to incorporate this was Na (Sodium), as high intakes are associated with life-threatening conditions Estimated Energy Requirement (EER) - Calculation which considers gender, age, weight, height, and activity level to determine one’s caloric needs. Acceptable Macronutrient Distribution Ranges (AMDR) - Adults: 10-35% (protein); 20-35%(fats); 45-65% (carbohydrates) Nutrition Assessment Malnutrition: an imbalance of nutrients. Can either be undernutrition or overnutrition. Undernutrition: nutrient deficiency Overnutrition: excess nutrition For individual level, we use the ABCD assessment. The more data we have, the more accurate assessment FN1070B Introductory Human Nutritionm: Test #1 ABCD Assessment 1. Anthropometric data 2. Biochemical data 3. Clinical assessment 4. Dietary assessment Anthropometric Assessment - Height/weight/BMI - Body fat percent - Head circumference - Waist circumference - Growth charts It is important that these are done correctly using calibrated instruments and trained personnels as errors are common Biochemical Assessment Biological markers such as: - Nutrient levels - Enzyme levels - DNA characteristics - Examples such as hemoglobin for iron status or DNA tests for inborn errors of metabolism affecting nutrient absorption Nutrigenomics profile will become more commonplace in the biochemical assessments of the future Clinical Data/Physical Assessment - Virtual assessment by a trained RD or other qualified individual. Not to be used alone, but combined with other information collected FN1070B Introductory Human Nutritionm: Test #1 - Things to watch for: - excessive/inadequate body fat - paleness and bruises - brittle hair and nails - excess body hair (especially on face and arms) Dietary Assessment Collect information such as: - Food records (1,3 or 7 day) - Dietary history (24 hour recall) - Food frequency questionnaire - Web dietary assessment resources After getting these assessments, RDs quantify energy and nutrient intake using ESHA Food Processor SQL, Diet analysis and Fitday. RDs would then evaluate the diet adequacy using the food guides and the Dietary Reference Intake recommendations. For community level - They evaluate the state of nutritional health of a community\ - They uses broad nutrition and health status indicators - Factors considered are: 1. Household incomes 2. School break, soup kitchen, and food bank use 3. Age distribution of population being studied; 4. Rates of infant mortality, and/or incidence of chronic diseases are also of interest. - Data can be used for program development Nutrition and Disease Prevention FN1070B Introductory Human Nutritionm: Test #1 Chronic Diseases - Influenced by lifestyle choices, environment, and genetics - Long-term, degeneration or deterioration of body organs - Examples: Heart disease, Cancers, Diabetes, dental disease, osteoporosis Risk factors for chronic disease - Smoking & other tobacco use - Excessive alcohol intake - Physical inactivity and Unhealthy Diet - Elevated blood pressure, blood glucose, blood cholesterol levels - Overweight/Obesity Downloaded by isaiah mcgregor ([email protected]) lOMoARcPSD|11477460 Chapter 2: Planning a Healthy Diet Diet Planning Principles: - Adequacy - Balance - Energy control - Nutrient density - Moderation - Variety Food Guides - Food guides are diet planning tools - They allow connection between nutrition theory and the foods people eat FN1070B Introductory Human Nutritionm: Test #1 - They sort foods into groups based on their nutrient content (macro and micro considered) - They suggest the numbers of servings/day of foods from each group (serving and portion are two different things) - With their use, one can achieve the goals of a nutritious diet - Recommendations also help with goal of high nutrient density 1. Choose most nutrient- dense foods 2. Unprocessed or lightly processed foods 3. Oil from food sources (almonds/avocados/nuts/olives) 4. Avoid over consumption of any one food or food group Be mindful of your eating habits - Nutritious foods are the foundation for healthy eating. Plan your meals and snacks in advance - Vegetables, fruit, whole grains, and protein foods should be consumed most often. - Among protein foods, we consume plant-based foods more often. Protein foods include legumes, nuts, seeds, tofu, fortified soy beverage, fish, shellfish, eggs, poultry, lean red meat - Foods that contain mostly unsaturated fat should replace foods that contain mostly saturated fat. - Water should be the beverage of choice. Replace sugary drinks with water. Whole Grains - Wheat flour: any flour made from the endosperm of the wheat kernel FN1070B Introductory Human Nutritionm: Test #1 - Refined flour: finely ground endosperm. Usually enriched with nutrients and bleached for whiteness - Whole wheat flour: flour made from entire wheat kernel Cook more often! - Make homemade versions of your favorite highly processed foods - Stock your kitchen with quick and easy healthy options such as: 1. Nuts/seeds 2. Cut up veggies and fruit 3. Hard-boiled eggs - Limit your use of highly processed spreads/dressings - Try not to keep highly processed foods at home. - Choose healthier menu op;ons when eating out. - Use the food label when grocery shopping to make informed choices. - Saves time and money. Batch cooking: cook once, eat twice - Support healthy eating goals 1. Control the amount of sauces and seasonings 2. Lower in saturated fat, sodium, and added sugars - Increases children’s interest in new foods - Healthiest cooking methods such as baking, grilling, broiling, roasting, steaming, stir-frying, and sautéing Enjoy your food! FN1070B Introductory Human Nutritionm: Test #1 - Knowing that you are making healthy food choices can increase your enjoyment of food - Enjoying your food includes: 1. socializing at mealtime Downloaded by isaiah mcgregor ([email protected]) lOMoARcPSD|11477460 2. enjoying shopping for food 3. preparing and cooking food 4. growing or harvesting your own food 5. getting to know the people that grow or produce your food 6. involving others in meal planning, preparation and clean up Eat meals with others! - Benefits of enjoying your food include: 1. tasting the flavors 2. being open to trying new foods 3. developing a healthy attitude about food - By eating with others you can: 1. enjoy quality time together 2. share food traditions, across generaIons and cultures 3. explore new healthy foods that you might not normally try - Food is often a main part of celebrations and special events. However, eating with others doesn’t have to be saved for special events. FN1070B Introductory Human Nutritionm: Test #1 - Eating together may also encourage children and adolescents to take part in cooking and food preparation. - Eating together can help to reinforce positive eating habits. This is especially true for children, who learn from behavior modeled by parents and caregivers. Be Aware of Food Marketing - Recognize when foods are being marketed to you. - Food marketing can impact you in many different ways. It is designed to: 1. create food trends 2. encourage you to buy certain foods or drinks 3. buy foods in order to get promotional items such as: loyalty points, tickets to movies or sports events, coupons for future food purchases Food Labels What is on it? - Name of a products - Contact info of manufacturer, packer and distributor - Best before or expiry date when applicable - Nutrition facts table (mandatory) - Ingredient list (mandatory) - listed in descending order, by weight - first few ingredients are main product components - Approved nutrient claims (voluntary) - Fat-free = less than 0.5 g fats - Low in fat = 3 g or less FN1070B Introductory Human Nutritionm: Test #1 - Disease risk reduction claims - Priority food allergens, gluten, and added sulphites must be clearly labeled New front of package - For foods that are high in one or more of saturated fat, sugar, sodium Nutrition Facts Table - Serving size: this represents the amount of food that the label is referring to - Calories - All macronutrients (carbs, fat, protein) - Saturated/Trans fat - Cholesterol - Sodium, fiber, and sugars - Potassium, calcium and iron - % daily value: useful for product comparison (not mandatory at all) Ingredient List - All packaged food (exception of single-serving items) must include all ingredients including any additives, preservatives Downloaded by isaiah mcgregor ([email protected]) lOMoARcPSD|11477460 - Listed by their common name - Listed in descending order based on their proportion of weight (ingredient weighing the most is at the beginning) - Important for consumers to look at the order in which FN1070B Introductory Human Nutritionm: Test #1 ingredients are listed to determine the content and nutrient-density of the product - Do not necessarily exclude meat, fish, poultry completely, but decrease frequency of consumption - Many different terms used to reflect the diversity of a “vegetarian” diet Lacto-ovo vegetarians = vegetarian but with dairy and eggs Vegan = strictly vegetables Pesco-vegetarian = vegetarian but with fish and seafood - Health benefits: obesity, diabetes, hypertension, heart disease, cancer Claims 1. Diet related nutrient claims: - Must meet certain criteria to be on a label - Characterize the quantity of a specific nutrient in a food - ”good source of fiber” – product provides 15% or more of the %DV for fiber - ”reduced in fat” – provides at least 25% less than the original reference food 2. Diet related health claims - Implies a relationship exists between consumption of a food and health - Disease risk reduction: clear link between consumption of a nutrient or component and reducing risk of developing a diet related disease - E.g: A healthy diet low in saturated and trans fats may FN1070B Introductory Human Nutritionm: Test #1 reduce the risk of heart disease. - Function: claim benefits of consuming a particular nutrient or component and normal biologic function in the body - E.g: (Name the serving amount) of (name the product) contains 3.5 grams (or name the amount if more than 3.5 grams) of fiber from psyllium seed, which promotes laxation. - Nutrient function: describes role of energy or other nutrients essential to maintaining good health - E.g: Carbohydrates supply energy. Plant Based Diets - Include a large variety of fruits, vegetables, nuts, beans, and whole grains - Align with current dietary recommendations Planning a Well-Balanced Plant Based Diet - “It is not only what a diet excludes, but what it includes” - Variety - to ensure nutrient diversity to meet nutritional needs - Vegetarian diets that include dairy and eggs can usually meet recommended needs for most nutrients, some fortified products may be needed - Vegan diets (those which exclude all animal derived foods), must rely on fortified foods or supplements to ensure adequate intake of essential nutrients - Label reading - Evolution of ”non-meat meats” - Important Nutrients: Protein, omega-3 FA, Calcium, vitamin D, Fe, Zn, B12 FN1070B Introductory Human Nutritionm: Test #1 Downloaded by isaiah mcgregor ([email protected]) lOMoARcPSD|11477460 Chapter 3: Digestion, Absorption, Transportation Digestion and Absorption - Air /food/liquid all need to go to the right places. A passageway is needed for food to get from the mouth through the diaphragm, to reach the stomach below - Contents within the GI tract need to keep moving at a precise pace - Liquid content needs to be kept within narrow limits to prevent the contents from being too runny or thick - Liquid is also needed during the process of digestion and absorption, and then is reabsorbed, leaving just the right amount for waste products to exit the body - The stomach and intestinal cells need to be protected from the digestive juices that break down the food we eat - Waste excretion does not happen continuously, but at intervals; this varies between people The Anatomy of Digestive Tract Gastrointestinal Tract - One flexible tube extends from mouth to anus - Inner space within the GI tract is called the lumen - Nutrients must pass through the GI tract wall to enter the bloodstream - Many materials pass through the GI tract undigested and are excreted FN1070B Introductory Human Nutritionm: Test #1 Components of the Digestive System: 1. Mouth - Digestion begins here through mechanical and chemical processes - Teeth chew large pieces of food into smaller pieces (called mastication) - Particles mix with fluid to stimulate taste buds (sweet, sour, salty, bitter, umami ) - Tongue moves food around to facilitate chewing and swallowing - Swallowed food/fluids passes over the pharynx Pharynx - It connects the mouth to the esophagus - The epiglottis closes over the airway to prevent food from entering the trachea (choking) Esophagus - A muscular tube that transports food from the pharynx to the stomach. - Esophageal Sphincters: Control the entry and exit of food. Stomach - Divided into upper and lower portions - Mixes food with digestive juices to form chyme, a semi-liquid mixture - The pyloric sphincter opens to release chyme into the small intestine Small Intestine FN1070B Introductory Human Nutritionm: Test #1 - Composed of three segments: duodenum, jejunum, and ileum, with a total length of about 3 meters. - Digestion and absorption occur throughout the various segments Large Intestine (colon) - Ileocecal sphincter: controls the flow from the small intestine to the colon. - Absorbs water and electrolytes, compacts waste for excretion. - Ends at the rectum/ anus, which the muscles/sphincters contract to hold contents in, relax to release Accessory Organs 1. Gallbladder - stores bile produced by the liver, which is essential for fat digestion. 2. Pancreas - produces digestive enzymes and bicarbonate to neutralize stomach acid in the small intestine. Downloaded by isaiah mcgregor ([email protected]) lOMoARcPSD|11477460 The Muscular Action of Digestion Chewing and Swallowing - Breaks food into smaller pieces for easier digestion - The tongue moves food around in the mouth and saliva provides moisture to aid in swallowing Peristalsis - A series of wave-like muscle contractions that move food along the GI tract. - It involves the contraction and relaxation of circular and FN1070B Introductory Human Nutritionm: Test #1 longitudinal muscles along the GI tract - 3 times per minute in the stomach / 10 times per minutes in the small intestine - Factors that can disrupt peristalsis: 1. Stress and anxiety 2. Certain medications 3. Gastrointestinal disorders (IBS, gastroparesis) 4. Changes in diet Stomach Action - The stomach has the thickest walls and strongest muscles in the GI tract, with three muscle layers (longitudinal, circular, and oblique). - It mixes food with gastric juices (acid and enzymes) to form chyme. Segmentation - Rhythmic contractions of the small intestine that further break down food. - It promotes mixing of chyme with digestive juices. - Enhances absorption by increasing contact between food and the intestinal wall. Sphincter Contractions 1. Esophageal sphincters - Upper Esophageal Sphincter: Opens during swallowing to allow food into the esophagus. - Lower Esophageal Sphincter: Opens to let food enter the stomach; prevents reflux of stomach contents into FN1070B Introductory Human Nutritionm: Test #1 the esophagus. 2. Pyloric sphincter - Controls the release of chyme from the stomach to the small intestine. - Opens about 3 times per minute to allow small amounts of chyme to pass. 3. Ileocecal sphincter - Regulates the flow of contents from the small intestine to the large intestine. - Allows emptying of small intestine contents, preventing backflow. 4. Anal sphincter - Prevents continuous elimination The Chemical Action of DIgestion 5 different organs provide secretions to breakdown food into nutrients 1. Salivary glands 2. Stomach 3. Pancreas 4. Liver (via gallbladder) 5. Small intestine Digestive Enzyme - Proteins that facilitate chemical reactions, acting as catalysts that remain unchanged themselves. - Digestive enzymes aid in hydrolysis, the chemical breakdown of compounds. FN1070B Introductory Human Nutritionm: Test #1 - Most enzymes have names ending in “-ase,” often identified by their source organ and the substrate they act on - Salivary amylase is in the mouth and pancreatic amylase in small intestine - Common digestive enzymes: carbohydrase (break down carbohydrates), lipase (break down fats), protease (break down proteins) Downloaded by isaiah mcgregor ([email protected]) lOMoARcPSD|11477460 The Secretions of Digestions Saliva - From salivary glands - Contains water, salts, mucus, and enzymes - Moistens food aiding in swallowing - Salivary amylase begins carbohydrate digestion. - Protects teeth and linings of the mouth, esophagus, and stomach. Gastric Juice - Mixture of water, enzymes, and hydrochloric acid (HCI) - Cells lining the stomach secrete mucus to protect the stomach wall from the acidity of HCl. Hydrochloric Acid: - HCl activates enzymes that digest proteins. - Protects the stomach from bacterial growth - Acid reflux into the esophagus can cause heartburn. Pancreatic Juice and Intestinal Enzymes FN1070B Introductory Human Nutritionm: Test #1 - Pancreatic digestives juices are secreted into the first portion of the small intestine - These contain enzymes that work on all three macronutrients (carbs, fats, proteins) - Crypt glands secrete intestinal enzymes on the surface of the cells lining the intestinal wall - Contain sodium bicarbonate - Neutralizes the acidity of the acidic chyme coming from the stomach Bile - Produced in the liver and stored in the gallbladder. - Acts as an emulsifying agent for fats, breaking them down into smaller droplets to enhance digestion. - Bile is not an enzyme; it aids in fat digestion through physical processes. The Final Stage - Macronutrients Ready for Absorption: - Carbohydrates: Broken down into simple sugars (like glucose) for energy. - Fats: Emulsified and digested into fatty acids and glycerol. - Proteins: Broken down into amino acids for various bodily functions. - Some fibers and undigested residues are not absorbed and are eventually excreted as waste - The body reabsorbs water and any beneficial salts in the FN1070B Introductory Human Nutritionm: Test #1 intestines to maintain hydration and electrolyte balance. - In the colon, intestinal bacteria ferment some fibers, producing water, gas, and short-chain fatty acids, which provide energy for colon cells. - Stool is composed of the remaining waste material deemed not useful for the body, along with dead bacteria and other substances. Diarrhea - A condition characterized by frequent, watery bowel movements. - resulting from the body’s inability to absorb fluids and nutrients effectively. Constipation - A condition characterized by infrequent or difficult bowel movements, often with hard, dry stool. - occurs when the body does not have enough water in the intestines to soften the stool, making it hard and difficult to pass. Absorption Small intestine - The primary site for nutrient absorption in the digestive system - Approximately 3 meters (about 10 feet), comparable in surface area to a tennis court Surface Features: Downloaded by isaiah mcgregor ([email protected]) lOMoARcPSD|11477460 FN1070B Introductory Human Nutritionm: Test #1 1. 2. 3. 4. 5. Folds: the inner lining has folds that increase the surface area for absorption. Villi: finger-like projections; constantly moving ready to trap nutrients. Each villus is lined with epithelial cells, which are crucial for absorption. Microvilli: microscopic projections on the surface of the villi, forming the brush border and significantly increasing the absorptive area. Crypt glands: located between the villi, these glands secrete intestinal juices and enzymes that aid in digestion and absorption. Goblet cells: secrete mucus, which protects the intestinal lining and facilitates the movement of food through the intestine. Anatomy of the Absorptive System Specialized cells - Certain nutrients are absorbed in the upper GI tract, and certain ones in the lower - Upper GI Tract (duodenum): absorbs certain vitamins, minerals, simple sugars, and some amino acids - Lower GI Tract ( jejunum and ileum): absorption of fats, proteins, and more complex carbohydrate Food Combining Myth - The idea that certain foods should not be eaten together to maximize nutrient absorption is largely a myth. The digestive system is quite capable of handling mixed meals. The stomach FN1070B Introductory Human Nutritionm: Test #1 and intestines have evolved to digest a variety of foods simultaneously without compromising nutrient absorption. Mechanisms of Nutrient Transport 1. Simple diffusion - Nutrients move across cell membranes from an area of higher concentration to lower concentration without energy expenditure. This process is essential for the absorption of small, non-polar molecules like fatty acids and certain vitamins. 2. Facilitated Diffusion - Specific transport proteins in the cell membrane assist in the movement of nutrients that cannot easily pass through the lipid bilayer. This process also does not require energy and is important for absorbing glucose and amino acids. 3. Active Transport - This mechanism requires energy (ATP) to move nutrients against their concentration gradient, from areas of lower concentration to higher concentration. It is crucial for the absorption of certain vitamins and minerals, like glucose and amino acids, ensuring that the body can take in sufficient amounts even when dietary sources are low. Preparing nutrients for transport Once absorbed: - After nutrients have crossed the intestinal villi, they enter either FN1070B Introductory Human Nutritionm: Test #1 the bloodstream or the lymphatic system: - Water-soluble nutrients (glucose and amino acids) are released into the bloodstream, where they are transported to the liver for processing and distribution throughout the body - Fat-soluble nutrients are packaged into chylomicrons—lipoprotein particles that transport dietary lipids from the intestines to other locations in the body via the lymphatic system. Transportation Vascular System (blood circulatory) - a closed network of vessels that continuously circulates blood throughout your body, ensuring that oxygen and nutrients are delivered to your cells while waste products are carried away. - Closed system: blood flows in a loop within blood vessels–arteries, veins, and capillaries Downloaded by isaiah mcgregor ([email protected]) lOMoARcPSD|11477460 - Heart: the heart is the pump that keeps the blood moving around your body - Continuous flow: blood constantly circulates, picking up oxygen in the lungs, delivering it to tissues, and bringing carbon dioxide and waste back to be expelled Liver - First organ to receive water-soluble nutrients (like vitamins and carbohydrates) after they are absorbed from the FN1070B Introductory Human Nutritionm: Test #1 gastrointestinal tract. - The most metabolically active organ, meaning it plays a major role in processing nutrients, producing energy, and managing metabolic waste. - Contains a complex network of capillaries that allows easy access for nutrients and oxygen to reach liver cells. - Samples the blood to identify and detoxify harmful substances, such as drugs and toxins. - prepares waste products for excretion, ensuring that harmful substances are removed from the body efficiently. The Lymphatic System - Maintains fluid balance and transporting certain nutrients in the body - Unlike the circulatory system, the lymphatic system does not have a central pump like the heart. Lymph fluid relies on movement and the contraction of your muscles to make it flow. - Lymph vessels collect fluid (lymph) from tissues throughout the body and direct it toward the heart - The lymphatic system absorbs large products of fat digestion (like fatty acids) and fat-soluble vitamins (A, D, E, and K). These nutrients are transported in lymph fluid. - Initially, these nutrients bypass the liver and enter the bloodstream directly, allowing them to circulate through the arteries, capillaries, and veins. Health and Regulation of the GI tract - Homeostatic Regulation: This system helps keep the body in FN1070B Introductory Human Nutritionm: Test #1 balance by managing the digestive processes to ensure nutrients are absorbed efficiently and waste is eliminated. - Hormonal and Nervous Coordination: The hormonal (endocrine) system and the nervous system work together to coordinate digestion and absorption. They send signals that tell the body when to start or stop digestive secretions. - Messages: Hormones and nerve pathways communicate messages about the body's needs. For example, when food enters the stomach, hormones might signal the release of digestive juices. - Feedback Mechanism: - Condition Demands Response: When the body detects a need (like the presence of food), it triggers a response. - Response Changes Condition: This response helps process the food (e.g., releasing enzymes). - Change Cuts Off Response: Once the need is met (like enough digestion has occurred), the system stops sending those signals, ensuring that digestion is regulated appropriately. Downloaded by isaiah mcgregor ([email protected]) lOMoARcPSD|11477460 GI Hormones 1. Secretin - It is released in response to acidic chyme entering the duodenum (the first part of the small intestine). FN1070B Introductory Human Nutritionm: Test #1 - When acidic chyme enters the duodenum, the pyloric sphincter (which controls the passage of food from the stomach to the small intestine) relaxes, allowing the chyme to pass through. - Cells in the duodenum detect the acidity and respond by releasing secretin into the bloodstream. - Secretin signals the pancreas to release bicarbonate, which neutralizes the acid in the chyme. - As the chyme is neutralized, the duodenal cells stop secreting secretin, leading to a reduction in bicarbonate release. - This process helps to protect the intestinal lining from damage caused by acidity 2. Cholecystokinin (CCK) - It is released in response to fats entering the intestine, signaling: - The gallbladder to release bile for fat emulsification - The pancreas to release digestive enzymes and bicarbonate - CCK slows digestion when fat and protein are present in the intestine, allowing the body to digest these nutrients more effectively - Once fat is emulsified, CCK and bile secretion stops How does the pancreas know how much of an enzyme needs to be secreted? FN1070B Introductory Human Nutritionm: Test #1 - The pancreas regulates the amount of enzyme secretion based on signals from gastrointestinal hormones, which are released in response to the types of macronutrients present in the food consumed - GI hormones like CCK are secreted by the intestinal cells when food enters the digestive system, particularly in response to fat and protein. - These hormones signal the pancreas to release the appropriate digestive enzymes (e.g., lipase for fats, protease for proteins, amylase for carbohydrates) into the small intestine. - If there is a change in your diet, the body may take some time to adjust and properly signal the pancreas to release the required amount of enzymes. This means a temporary lag may occur as the system adapts to new food patterns - The pancreas secretes enzymes in an inactive form (called zymogens) to prevent self-digestion. These enzymes become activated in the small intestine by other chemicals, ensuring they only start breaking down food once in the right environment. - Pancreatitis is a condition that occurs when the pancreas becomes inflamed, often due to premature activation of digestive enzymes within the pancreas itself, leading to tissue damage. Gut Health and Lifestyle - Lifestyle factors such as sleep, physical activity, stress, and FN1070B Introductory Human Nutritionm: Test #1 diet (balance, variety, moderation) all impact GI health - A balanced, varied, moderate, and adequate diet promotes a healthy digestive system. - Incorporating probiotics (beneficial bacteria) and prebiotics (non-digestible food that feeds good bacteria) can improve overall gut health. Gut Bacteria - The human gut contains 100 trillion microbes from over 400 species of bacteria. - Factors that affect gut bacteria include pH levels, peristalsis (gut movement), diet, antibiotic use, and other microorganisms. Downloaded by isaiah mcgregor ([email protected]) lOMoARcPSD|11477460 - Most gut bacteria thrive in the lower small and large intestines where pH is neutral, and peristalsis is slow. - "Good" bacteria support immunity and prevent harmful bacteria from settling in the guts - Probiotics (good bacteria) are found in foods like yogurt and fermented products. They help alleviate various symptoms, like inflammation, irritable bowel syndrome (IBS), and lactose intolerance. - Prebiotics are non-digestible carbohydrates that act as food for probiotics. Examples include fructo-oligosaccharides (FOS) found in barley, bananas, garlic, onions, and galacto-oligosaccharides (GOS) in fermented dairy products. FN1070B Introductory Human Nutritionm: Test #1 - Synbiotics are a combination of prebiotics and probiotics, supporting both beneficial bacteria growth and gut health. Gastrointestinal Conditions 1. Choking - Choking occurs if the epiglottis doesn't close properly, so food gets caught in your trachea. - Heimlich Maneuver is a life-saving procedure where abdominal thrusts are used to dislodge food or objects blocking the airway. - Who's at Risk: Infants, the elderly, and people with swallowing difficulties are more prone to choking. - Chew food thoroughly; avoid talking or laughing while eating; supervise young children during meal 3. Intestinal Gas - Carbohydrates that aren’t fully digested in the small intestine move to the large intestine, where bacteria ferment them, producing gas. - Eat slowly and chew thoroughly. Identify and avoid foods that cause excess gas (e.g., beans, lentils, carbonated drinks). Consider taking digestive enzymes. 4. Gastroesophageal Reflux (GER) - A weakened lower esophageal sphincter allows stomach acid to flow back into the esophagus, causing heartburn. - Avoid large meals, fatty or spicy foods, and lying down FN1070B Introductory Human Nutritionm: Test #1 immediately after eating. Elevate the head while sleeping. Reduce caffeine and alcohol intake. 5. Ulcers - Caused by H.Pylori infection and long term use of NSAIDs (Non-steroidal anti-inflammatory drugs) - To prevent it, treat H. pylori infections with antibiotics. Limit NSAID use and alcohol consumption. Avoid smoking and manage stress. 2. Belching - Caused by: - Carbonated beverages, which release gas when consumed. - Poor-fitting dentures, which can cause air swallowing. - Chewing gum, which also leads to swallowing excess air. 6. Vomiting - Food poisoning, infections, pregnancy, motion sickness, or digestive disorders. - Can result from electrolyte imbalances or dehydration. - Stay hydrated with clear fluids. Replenish electrolytes 7. Diarrhea - Can be caused by infections, food intolerances, medications, or stress. - Can lead to dehydration and electrolyte imbalances. Downloaded by isaiah mcgregor ([email protected]) FN1070B Introductory Human Nutritionm: Test #1 lOMoARcPSD|11477460 - Drink plenty of fluids (preferably with electrolytes). Identify and avoid trigger foods. 8. Irritable Bowel Syndrome (IBS) - Symptoms: Cramping, abdominal pain, bloating, diarrhea, and constipation. - The Low FODMAP diet is often recommended to reduce symptoms. - Manage stress, increase fiber intake gradually, and consider probiotics. 9. Celiac Disease - Autoimmune Disorder: The immune system reacts to gluten, damaging the small intestine’s lining. - Diet: Requires a strict gluten-free diet to prevent symptoms and heal intestinal damage. 10. Irritable Bowel Disease - Conditions: Includes Crohn’s disease and ulcerative colitis, both involving chronic inflammation of the digestive tract. - Treatment: Medications to reduce inflammation, and in some cases, surgery may be necessary. 11. Constipation - Contributing Factors: low fiber intake, dehydration, lack of physical activity, certain medications. - Increase dietary fiber (fruits, vegetables, whole grains). Drink plenty of water. Engage in regular physical FN1070B Introductory Human Nutritionm: Test #1 activity. Chapter 4: The Carbohydrates–Sugars, Starches and Fibers Carbohydrates - The body’s first choice for energy needs - It is either used as glucose or stored as glycogen in the liver and muscles and used when energy is needed - Dietary Sources: grains, beans/legumes, milks and alternatives, fruits, starchy vegetables Types of Carbohydrates 1. Monosaccharides 2. Disaccharides 3. polysaccharides Monosaccharides - Single sugars - Glucose - Blood sugar (dextrose) - Essential CHO – main source of energy for brain and nerves - Excreted in the urine by people with diabetes - Galactose - Part of lactose (milk sugar) - Freed during digestion - Fructose - Naturally found in fruit and honey - Sweeter than sugar - High fructose corn syrup (added to sugar sweetened FN1070B Introductory Human Nutritionm: Test #1 beverages, desserts, cereals) Disaccharides - Pairs of monosaccharides - Sucrose (glucose + fructose) - Table sugar (beet or cane) - Broken down by the sucrase in the small intestine Downloaded by isaiah mcgregor ([email protected]) lOMoARcPSD|11477460 - Lactose (glucose + galactose) - Sugar in milk - Poorly digested by some people (lactose intolerance) as they don’t have enough lactase, that breaks down lactose - Maltose (glucose + glucose) - Is formed when starches are broken down by enzymes called maltase. - Important in brewing - naturally found in grains, especially barley. Sucrase breaks down sucrose into glucose and fructose. Lactase breaks down lactose into glucose and galactose. Maltase breaks down maltose into two glucose molecules. Polysaccharides - Complex carbohydrates meaning it has long chains of monosaccharides linked together - Starch - Excellent source of energy for humans. FN1070B Introductory Human Nutritionm: Test #1 - Primary storage form of glucose in plants - Starch exists in two forms: 1. Amylose - unbranched chains 2. Amylopectin - branched chains - Found in foods like potatoes, rice, wheat, corn, and other grains - Amylase is primarily responsible for breaking down starch, which can be salivary amylase and pancreatic amylase - Fiber - Unlike starch, fiber is a type of carbohydrate that humans cannot digest. - Since human digestive enzymes can't break fiber down, it provides little to no calories or energy. - It makes up the structural parts of plants and passes through the digestive system largely intact - Types of fibers: - Cellulose: main component of plant cell walls - Hemicellulose: plant cell walls but complex - Pectins: found in fruits and used as a thickener - Gums: found in seeds and used as stabilizer - Two kinds of fiber: 1. Soluble fiber - dissolves in water (pectin, gums) 2. Insoluble fiber - does not dissolve (cellulose, hemicellulose) - Glycogen FN1070B Introductory Human Nutritionm: Test #1 - storage form of glucose in humans and animals - Highly branched chains which means more access to multiple points thus quicker to be digested than unbranched - Glycogen is stored primarily in the liver and muscles (provides energy for muscle contractions during physical activity) - Glycogen is not found in significant amounts in food - When energy is needed, glycogen is broken down into glucose and released into the bloodstream, especially during exercise or fasting. Fiber - It is a type of polysaccharides, a chain of monosaccharides indigestible by human enzymes - Whole grains, fruits, vegetables, and legumes are rich sources of polysaccharides. - These foods supply valuable vitamins, minerals, phytochemicals, and fiber, while generally containing little or no fat. - Two types of fiber: 1. Soluble fiber (viscous) - Dissolves in water, forming a gel-like substance. - Viscous and can add thickness to foods - Fermentable by gut bacteria. Downloaded by isaiah mcgregor ([email protected]) lOMoARcPSD|11477460 FN1070B Introductory Human Nutritionm: Test #1 - Found in foods such as oats, barley, legumes (beans, lentils), apples, and carrots. - It helps form soft, bulky stools - Can significantly lower LDL (bad) cholesterol levels - Helps regulate blood glucose levels especially for people with diabetes 2. Insoluble fiber (non-viscous) - Does not dissolve in water and does not form a gel. - Less readily fermented by gut bacteria. - Found in foods such as wheat bran, the skin of fruits and vegetables, legumes, and the hull of seeds. - Adds bulk to stool and helps it move through the large intestine, preventing constipation. - Functional fiber refers to the fibers that are extracted from plants and added to foods/supplements - It is important to drink enough water for the fiber you eat Health Benefits of Fibre 1. Lower blood cholesterol - Reduced risk of heart disease - Foods rich in viscous (soluble) fiber bind with cholesterol-containing bile acids in the intestine. This binding helps remove cholesterol from the body through feces, leading to lower blood cholesterol FN1070B Introductory Human Nutritionm: Test #1 - Fermentation of soluble fiber by gut bacteria produces short-chain fatty acids (SCFAs), which can inhibit cholesterol synthesis in the liver, lowering cholesterol 2. Blood glucose control - Reduced risk of diabetes - Fiber slows the absorption of glucose by trapping nutrients and delaying their transit through the gastrointestinal tract which prevents spikes in blood glucose & insulin levels 3. Healthy weight management - Foods rich in complex CHO are low in fats & added sugars making them nutrient dense while being lower in calories - Promote a feeling of fullness (satiety) and delay hunger, making it easier to manage portion sizes and reduce overall caloric intake. - Choose fresh fruit, vegetables, legumes, whole grain foods 4. Lower rates of colon cancer - Increased dietary fiber intake is associated with a reduced risk of colon cancer. - Fiber may dilute and speed the removal of potential cancer-causing agents from the colon, promoting a healthier intestinal environment. 5. Maintenance of GIT Health - Cellulose (in cereal bran, F&V) – enlarge & soften the FN1070B Introductory Human Nutritionm: Test #1 stools to help prevent constipation - Hemorrhoids (swelling of rectal veins) – less likely to occur when stools are soft & pass through easily - Appendicitis – prevented with intestinal contents moving through & not permitting bacterial growth - Diverticula – abnormal bulging pockets in the colon wall; fiber stimulates GIT muscles to retain their strength; different types of fiber used for prevention and treatment. Concern with excess fiber intake - Fiber-rich foods tend to promote feelings of fullness, which can make it difficult to consume enough calories, especially for people with higher energy needs - Excessive fiber can speed up the passage of food through the digestive system, leading to reduced nutrient absorption. Downloaded by isaiah mcgregor ([email protected]) lOMoARcPSD|11477460 - Consuming a lot of purified fiber (fiber supplements, for example) without sufficient water can lead to digestive issues like bloating, gas, and constipation. - Some types of fiber (purified fibers) can act as chelating agents. These fibers bind to minerals like iron, zinc, and calcium in the digestive tract and prevent their absorption. - Take away: balance, moderation and variety Carbohydrate Digestion and Absorption Digestion FN1070B Introductory Human Nutritionm: Test #1 1. Mouth - Carbohydrate digestion starts in the mouth. - Enzyme salivary amylase is secreted by the salivary glands and begins to break down starch into smaller sugar units like maltose (a disaccharide) 2. Stomach - When food reaches the stomach, the acidic environment (pH) deactivates salivary amylase, halting further starch digestion. - No further starch digestion in stomach - Fibers are not digested in the stomach. They slow gastric emptying (the process by which the stomach contents move into the small intestine), which can help increase feelings of fullness (satiety) 3. Small Intestine - Majority of carbohydrate digestion occurs in the small intestine. - Pancreas secretes pancreatic amylase into the small intestine, which continues to break down starch into shorter glucose chains and maltos - Cells lining the small intestine (microvilli) produce specific enzymes that further digest disaccharides into monosaccharides: - Lactase: Breaks down lactose (milk sugar) into glucose and galactose. - Sucrase: Breaks down sucrose (table sugar) FN1070B Introductory Human Nutritionm: Test #1 into glucose and fructose. - Maltase: Breaks down maltose into two glucose molecules. 4. Large intestine - Fibers and resistant starches (types of carbohydrates that resist digestion) travel unchanged to the colon (large intestine). - Fiber attracts water to soften stool - bacteria may ferment some fibers and resistant starches, producing short-chain fatty acids and gasses that can sometimes cause odor. - Resistant starches: May help prevent chronic diseases similar to insoluble fibers - Oligosaccharides and polyols are resistant starches that do not get digested in the small intestine Absorption - Most carbohydrate absorption occurs in the small intestine. - Glucose and galactose enter the cells lining the small intestine using a process called active transport (low to high concentration). - Fructose is absorbed using a facilitated transport (high to low) - The liver converts galactose and fructose to glucose Lactose Intolerance - Condition where the body has difficulty digesting lactose, a sugar found in milk and dairy. This occurs due to an inadequate amount of the enzyme lactase FN1070B Introductory Human Nutritionm: Test #1 - The small intestine’s cells produce lactase, but production is highest at birth and naturally decreases with age. - Undigested lactose travels to the large intestine, where it attracts water and is fermented by gut bacteria. - Symptoms include bloating abdominal discomfort, diarrhea - Lactose travels undigested to colon - Two types of lactose intolerance 1. Primary lactose intolerance - most common type, caused by a gradual reduction in lactase production with age Downloaded by isaiah mcgregor ([email protected]) lOMoARcPSD|11477460 2. Secondary lactose intolerance - caused by an injury or illness affecting the small intestine, such as celiac disease or gastroenteritis. - Prevalent mostly in East Asians Strategies to prevent lactose intolerance 1. Adjust intake of milk products - You still need calcium and other vitamins.Total elimination is not needed. - Individual tolerance varies 2. Consume lactose containing foods with other foods in smaller portions spread throughout the day 3. Foods containing live bacteria (yogurt) may improve tolerance as they produce lactase 4. 6. Hard cheeses are better tolerated FN1070B Introductory Human Nutritionm: Test #1 5. Opt for lactose-free products Use of exogenous lactase tabs Glucose in the Body Muscle - About ⅔ of the body’s total glycogen is stored in muscles - used locally by muscles during high-intensity exercise and physical activities. It provides quick energy to fuel muscle contractions. Liver - stores ⅓ of the body’s glycogen - glycogen stores released as blood glucose for the brain & other tissues when dietary supply is low Brain Glycogen molecules attract and hold onto water. For every gram of glycogen stored, about 3 grams of water are also stored with it. Storing large amounts of glycogen would significantly increase water retention and body weight Using glucose for energy/Glycolysis 1. Glucose is broken down into two 3-carbon molecule (called pyruvate), energy (ATP) gets released 2. Each 3-carbon molecule is turned into a 2-carbon molecule. CO2 is released 3. The 2-carbon molecules enter the Krebs cycle, where they are broken down further, releasing more CO2s and energy 4. The energy created in the Krebs cycle is used to make a lot of ATP. water is produced as a byproduct FN1070B Introductory Human Nutritionm: Test #1 5. If the body doesn’t need immediate energy, the 2-carbon molecules are used to create fat for storage Below a healthy minimum: - The body needs a minimum of 50-100 grams of carbohydrates per day to: 1. Maintain health and glycogen stores 2. Provide enough energy for the brain and nerve 3. Prevent the body from using protein for energy, sparing muscle tissue. It will lead to muscle loss, weakness, and decreased physical performance. 4. Avoid ketosis (body uses fat instead of glucose as alternate energy source; weight loss but compromises tissue repair) - Ketosis - The brain itself has very small amounts of glycogen, which can provide energy for about an hour or two during extreme deprivation or emergencies. - The brain relies almost entirely on glucose from the bloodstream because it cannot store significant amounts of glycogen or fats. - If carbohydrate intake is too low, the body starts using fat for energy. - When fat is used for energy, fat fragments combine to form substances called ketone bodies - Too many ketone bodies can lead to ketoacidosis, a condition that disturbs the body’s acid-base balance FN1070B Introductory Human Nutritionm: Test #1 and can be harmful if prolonged Downloaded by isaiah mcgregor ([email protected]) lOMoARcPSD|11477460 - Gluconeogenesis - If there aren’t enough carbs, the body starts breaking down muscle protein to make glucose through a process called gluconeogenesis - Not ideal because it leads to muscle loss and poor use of amino acids Anything in Excess: - When there is an excess of glucose in the bloodstream (e.g., after eating a meal rich in carbohydrates), the body will use it for immediate energy needs. - This prevents the need to break down stored fat for energy, as glucose is already present and ready to be used - The liver breaks down extra glucose into smaller fragments and converts them into fat - Fat cells absorb the extra glucose and directly convert it into stored fat, leading to weight gain if this happens regularly. Regulation of Blood Glucose The body regulates blood sugar (glucose) levels through two hormones produced by the pancreas: 1. Insulin - Insulin is released by the pancreas when blood glucose levels are high, such as after eating a meal. - It signals cells throughout the body to take in glucose FN1070B Introductory Human Nutritionm: Test #1 from the bloodstream to be used for energy. - It also stimulates the liver to store excess glucose as glycogen. - If there’s still extra glucose, insulin promotes its conversion into fat for long-term storage. - The goal of insulin is to lower blood glucose levels and store energy for future use. 2. Glucagon - Is released by the pancreas when blood glucose levels are low, such as during fasting or between meals. - It signals the liver to break down stored glycogen into glucose, which is then released into the bloodstream - The goal is to increase glucose level to provide energy especially for brain If glucose level is high = insulin makes it low If glucose level is low = glucagon makes it high Epinephrine (Adrenaline) - is released by the adrenal glands during times of stress, excitement, or danger (the “fight or flight” response). It signals the liver to break down glycogen rapidly, releasing more glucose into the bloodstream for immediate energy. Maintaining Balance: - need to consume balanced meals eaten on a regular schedule; starch, fiber, some protein & a little fat Diabetes Mellitus - Chronic disease where an individual cannot regulate their FN1070B Introductory Human Nutritionm: Test #1 blood glucose in the normal way due to problems with insulin production or use - 1.4M Canadians suffer from diabetes in 2000, and 2.4M in 2016 - Types of diabetes: 1. Type 1 diabetes 2. Type 2 diabetes 3. Gestational diabetes 4. Prediabetes Type 1 Diabetes - Accounts for about 10% of diabetes cases. - Often diagnosed in children and adolescents - The body’s immune system mistakenly attacks the insulin-producing cells in the pancreas - In turn, the pancreas produces little or no insulin, leading to high blood sugar levels. - Cause: Genetic predisposition, environmental factors like viral infections, or other autoimmune conditions Downloaded by isaiah mcgregor ([email protected]) lOMoARcPSD|11477460 Type 2 Diabetes - Accounts for 90% of diabetes cases. - The pancreas produces enough insulin, but the body’s cells do not respond properly to it (insulin resistance) - Obesity, Increased levels of free fatty acids, genetics, lack of physical activity can contribute to insulin resistance FN1070B Introductory Human Nutritionm: Test #1 - Commonly seen in adults but is increasingly being diagnosed in overweight or obese children. Gestational Diabetes - Occurs during pregnancy when the body cannot produce enough insulin to meet increased demands - Can increase the risk of developing type 2 diabetes later in life for both the mother and child. Prediabetes - Blood glucose levels are higher than normal but not high enough to be classified as diabetes. - Without intervention, it often progresses to type 2 diabetes. - Prevention: Healthy diet, regular exercise, maintaining a healthy weight, and lifestyle changes. Less Common Types MODY (Maturity Onset Diabetes of the Young) - rare form of diabetes that is caused by a genetic mutation, often appearing in adolescence or early adulthood. LADA (Latent Autoimmune Diabetes in Adults) - known as type 1.5 diabetes, it’s a slower-progressing form of type 1 diabetes diagnosed in adults Hypoglycemia - Condition where blood glucose (sugar) levels drop below normal - Two types of hypoglycemia: 1. Reactive hypoglycemia - Occurs when blood glucose drops after a meal FN1070B Introductory Human Nutritionm: Test #1 - The body releases too much insulin in response to eating, which causes glucose to be taken up rapidly by cells, leading to a sudden drop in blood sugar - People who are sensitive to blood sugar changes or have early signs of diabetes 2. Fasting hypoglycemia - Occurs when blood glucose drops after a long period without eating - Caused by extended periods of fasting or not eating for several hours - Can also be caused by cancer, pancreatic damage, uncontrolled diabetes, and liver conditions Symptoms of Hypoglycemia - Fatigue, Weakness - Dizziness,Headache - Rapid heartbeat - Trembling - Hunger - Anxiety and Irritability For extreme cases: - Amnesia - Seizures - Unconsciousness The Glycemic Response FN1070B Introductory Human Nutritionm: Test #1 - how quickly glucose is absorbed after ingestion, how high BG rises and how quickly it returns to normal - Glycemic Index: ranks food based on how quickly they raise blood glucose levels compared to pure glucose(white rice: high GI; non starchy veggies: low GI) – Carbohydrate Recommendations CFG - no specific quantity DRI - minimum of 130 g/day for brain and nerve function Downloaded by isaiah mcgregor ([email protected]) lOMoARcPSD|11477460 AMDR - 45-65% total daily calories Recommendations for dietary fiber DRI - Men, age 14-50: 38 g/day - Men, age 51+: 30 g/day - Women age 19-50: 25 g/day - Women age51+: 21g/day WHO: - More than 25g/day from whole grains, F&V CFG - Eat plenty of F&V (1/2 your plate) - Choose whole grains Sugar - Sugar is either a monosaccharide or disaccharide. - Monosaccharide: simple sugars like glucose, fructose, FN1070B Introductory Human Nutritionm: Test #1 galactose (GFG) - Disaccharide: two monosaccharides like sucrose (glucose+fructose); lactose (glucose+galactose); maltose (glucose+glucose) GGL GGM GFS - Brown Sugar: White sugar with molasses added, making it about 95% pure sucrose. - Concentrated Fruit Juice Sweetener: A sugar syrup made by dehydrating fruit juice, often from grapes, and marketed as “all fruit.” - Confectioner’s Sugar (Icing Sugar): Finely powdered sucrose used in baking and decorations. - Corn Syrup: Derived from cornstarch and processed with enzymes to produce mostly glucose and partly maltose. - High-Fructose Corn Syrup (HFCS): mostly fructose but also contains glucose & maltose - Granulated/white sugar: table sugar, crystalline sucrose - Honey: mixture of glucose & fructose resulting from the enzymatic digestion of sucrose found in nectar by bees. - Maple sugar: pure sucrose obtained from the sap of the sugar maple tree - Molasses – thick, brown syrup left over from refining of sucrose from sugar cane Does sugar promote & maintain obesity? - Sugar added to foods high in fats may trigger overconsumption - High sugar foods often have extra empty calories (E.g. FN1070B Introductory Human Nutritionm: Test #1 Sweet-flavored high-fat treats: cakes, candies, chocolate bars, cookies, doughnuts, ice cream,muffins) - Research supports an association with consumption of sugar-sweetened beverages, increase energy intake and weight Does sugar increase the risk of heart disease? - Average intake of sugar does not adversely affect heart health in healthy persons - High added sugar intake may alter fat pathways (Favour fat-making and impair fat-clearing) - High sugar diet may increase triglyceride levels - High saturated fat produced in response to dietary sugar is the major culprit in HD susceptibility Does sugar cause & aggravate diabetes? - Sugar alone is not culpable in causing Type 2 DM - If a high energy intake from added sugars causes gains of excess body fat, then sugar elevates risk for Type 2 DM - A diet high in whole-grain foods and dietary fiber could predict a reduced risk of Type 2 DM Does sugar disrupt behavior in children & adults? - Research results do not suggest that sugar itself negatively affects behavior; however, simple sugar may cause burst of energy at any age Downloaded by isaiah mcgregor ([email protected]) lOMoARcPSD|11477460 Does sugar cause dental decay & gum disease? FN1070B Introductory Human Nutritionm: Test #1 - Sugar is an energy source for bacteria that cause tooth decay (dental caries) - Affected by: - length of time food stays in the mouth, - how sticky it is, - how often you eat it, and - whether you brush your teeth right after eating. - Population groups whose diets provide no more than 10% of calories from sugar have a lower prevalence of dental caries Guidelines Regarding Sugars CFG - Limit foods and beverages high in sugar to